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Frankoman's Dumbbell Full Body 3-Day Split
Cutting
Beginner
Dumbbell
Plan Details
The Frankoman's Dumbbell Full Body 3-Day Split routine by JGNeo is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
4 Set: 12, 10, 10, 8 5 Set: 12, 10, 10, 8, 6 15, 12 Link to Workout: https://www.muscleandstrength.com/ workouts/frankoman-dumbbell-only-split.html
Routine detail
Day 1
Chest & Tri
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 12 Reps
Day 2
Back & Biceps
6 exercises
Dumbbell One-Arm Row
5 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Prone Incline Shrug
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 3
Workout 3
0 exercises
This day is empty
Day 3
Legs & Shoulders
10 exercises
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
2 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
